Category Archive for "Quick Tips"

THE DANGERS OF CREATINE?

Sean Nalewanyj

Ever since creatine monohydrate first burst onto the scene back in the 1990’s, a ton of conflicting information and confusion has arisen in regards to this hugely popular supplement. This includes questions such as… “What is the best form of…

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WHAT IS THE BEST MASS GAINER SUPPLEMENT?

Sean Nalewanyj

If you’re a naturally thin guy who has a tough time putting on weight, a mass gainer supplement can be a useful addition to your overall diet plan. Nutrition is just as important as what you accomplish in the gym,…

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BEST 3 DAY SPLIT WORKOUT ROUTINE

Sean Nalewanyj

There are many ways to setup an effective 3 day split workout routine. The most effective and efficient approach, however, is to go with a “legs/push/pull” structure: Monday: Quads/Hamstrings/Calves Tuesday: Rest Wednesday: Chest/Shoulders/Triceps Thursday: Rest Friday: Back/Biceps Saturday: Rest Sunday:…

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COMPLETE 4 DAY SPLIT WORKOUT ROUTINE

Sean Nalewanyj

There are many different ways to put together a good 4 day split workout routine. Below is my favorite way to set this up throughout the week: Monday: Back Tuesday: Chest/Shoulders Wednesday: Rest Thursday: Quads/Hamstrings Friday: Biceps/Triceps/Calves Saturday: Rest Sunday:…

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STEP-BY-STEP 5 DAY SPLIT WORKOUT ROUTINE

Sean Nalewanyj

Are you looking for a well-structured 5 day split workout routine? There are many ways this can be laid out, but here is a highly effective plan that has worked extremely well for myself and my clients… Monday: Back Tuesday:…

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HEALTHY 2000 CALORIE MEAL PLAN

Sean Nalewanyj

Whether you’re looking to lose body fat and maintain muscle, or you’re just looking for a healthy meal plan to maintain your current weight, this 2000 calorie meal plan provides a solid blueprint to get the job done. It doesn’t…

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FREE 2500 CALORIE MEAL PLAN

Sean Nalewanyj

Nutrition is the critically important, yet often overlooked aspect of almost every fitness program out there. You can spend as much time in the gym as you want or run on that treadmill until you’re blue in the face, but…

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3000 CALORIE MEAL PLAN FOR MUSCLE GAIN

Sean Nalewanyj

You can have the best workout program in the world, but if your nutrition plan isn’t nailed down your gains will be dead in the water. The workouts you perform in the gym are merely the “spark” that stimulates the…

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3500 CALORIE MEAL PLAN FOR BODYBUILDING

Sean Nalewanyj

Your workout plan is only as good as the meal plan it is combined with. Both training and nutrition are equally important, and you can’t have one without the other. You can train until you’re blue in the face, but…

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4000 CALORIE MEAL PLAN FOR MUSCLE BUILDING

Sean Nalewanyj

If you’re serious about building a strong, muscular physique, you’d better get serious about your nutrition too. Most guys put all their effort into their training program and then simply neglect the diet aspect. In reality, diet is just as…

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